Friday, February 2nd

Email coachtravis16@gmail.com if you want added to the “competition” email list. The email contains extra work geared towards what can be expected at competitions. This includes extra lifting, extra metcons, complex gymnastics movements, running, swimming and bodybuilding.

Observe, Measure, Repeat, and Improve CrossFit Journal

A) 5 sets of:
Bench Press x 5 reps 
Building to a heavy set
rest 90 seconds 
Chinup x 5 reps
rest 90 seconds 

B) Complete 
 5 Dips
25 Sumo deadlift high pulls 75/55
5 Dips
 Run 800 meters
5 Dips
25 Sumo deadlift high pulls 75/55
5 Dips

Make the dips deep and tough. 

A) 5 sets of:
Bench Press x 5 reps 
Building to a heavy set
rest 90 seconds 
Chinup x 5 reps
rest 90 seconds 

B) Complete 
4 Ring muscle-ups
25 Sumo deadlift high pulls 75/55
4 Ring muscle-ups
 Run 800 meters
4 Ring muscle-ups
25 Sumo deadlift high pulls 75/55
4 Ring muscle-ups

Keep this moderate. Mainly a combination of skill work and conditioning. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531